Couch to Parkrun 5km

Average Weekly Training Hours 03:10
Training Load By Week
Average Weekly Training Hours 03:10
Training Load By Week

This is for complete run beginners to prepare them to run a 5km. It utilises park run as a tool for fun, friendships and fitness.... The plan is a slow progression from mainly walking right through to running a full parkrun after 12 weeks... It encourages beginners to complete some exercise on most days of the week.... Please email contact@energisecoaching.com.au with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities. There are no minimum requirements.

Sample Day 1
0:20:00
Welcome to the program

Go out and enjoy a 20 minute walk...

Sample Day 2
0:20:00
Run 1

warm up: walk for 5 minutes

run for 15 seconds, walk for 1:45 x 5

Cool down: walk for 5 minutes

Sample Day 3
0:20:00
Walk

Go out and enjoy a 20 minute walk...

Sample Day 4
0:20:00
Run 2

warm up: walk for 5 minutes,

run for 20 seconds, walk for 1:40 x 5

Cool down: walk for 5 minutes

Sample Day 6
0:25:00
Run/walk

1 minute run warm up, 1 minute walk

Run 15 seconds, walk 1:45

Sample Day 7
0:20:00
Walk

Go out and enjoy a 20 minute walk...

Sample Day 8
0:25:00
Walk

Go out and enjoy a 25 minute walk...

Peta Woodland
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Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.